STRENGTH
Push Jerk
65%/5
75%/4
80%/2
Jerk for Rack
85%/2
(90%/2)x2
(95%/)x3
WOD
30-20-10
Kettlebell Swing (70/53)
Burpee Box Jump Over (24/20)
Row (Calories)
THURSDAY (27 APR 17)
1. Barbell Conditioning
For Time:
10 Snatches (155/135)
10 Thrusters (155/135)
10 Clean & Jerks (155/135)
For Time:
10 Snatches (155/135)
10 Thrusters (155/135)
10 Clean & Jerks (155/135)
2. Rowing Conditioning
3RFT:
20 Cal Row
15 Ring Dips
10 DB Snatch (85/50)
3RFT:
20 Cal Row
15 Ring Dips
10 DB Snatch (85/50)
3. Bike Conditioning
EMOMx20:
Odd: 18/15 Cal Bike
Even: Rest
EMOMx20:
Odd: 18/15 Cal Bike
Even: Rest
WEDNESDAY (26 APR 17)
For time:
21 - 15 - 9
Bike for Calories
Kettlebell Swings (2/1.5 Pood)
Directly into
18 - 12 - 6:
Row for Calories
Lateral Burpees over the rower
Directly into
12 - 9 - 6:
Squat Cleans (155/105)
Sled Push (2x45 / 2 x 25)...each 30m is a lap.
EMOM: 10 Min
Odd: 10 x Ches to Bar Pull-ups
Even: 10 x Pistols...6 each leg
21 - 15 - 9
Bike for Calories
Kettlebell Swings (2/1.5 Pood)
Directly into
18 - 12 - 6:
Row for Calories
Lateral Burpees over the rower
Directly into
12 - 9 - 6:
Squat Cleans (155/105)
Sled Push (2x45 / 2 x 25)...each 30m is a lap.
EMOM: 10 Min
Odd: 10 x Ches to Bar Pull-ups
Even: 10 x Pistols...6 each leg
TUESDAY (25 APR 17)
STRENGTH
DEADLIFTs
Snatch DL (% of 1RM Snatch)
100%/6
115%/6
Clean DL (% of 1RM Clean)
100%/6
115%/6
DL (% of 1RM DL)
85%/6
90%/6
WOD
3 Rounds for Time:
5 x Strict Pull-ups
25 x GHD
10 Min Rest
5 Rounds for Time:
50 x Double Unders
25 x Toes to Bar
DEADLIFTs
Snatch DL (% of 1RM Snatch)
100%/6
115%/6
Clean DL (% of 1RM Clean)
100%/6
115%/6
DL (% of 1RM DL)
85%/6
90%/6
WOD
3 Rounds for Time:
5 x Strict Pull-ups
25 x GHD
10 Min Rest
5 Rounds for Time:
50 x Double Unders
25 x Toes to Bar
MONDAY (24 APR 17)
STRENGTH
Bench Press
10 reps (2 sets)
8 reps (2 ets)
5 reps (1 set)
Press
8 Reps x 5
WOD
5 Rounds for Time (In Hayes Gym)
10 x Muscle-ups
3 x Rope Climbs (16')..set off on shelf after 3rd one.
3 x Laps
4 Min Rest
Bench Press
10 reps (2 sets)
8 reps (2 ets)
5 reps (1 set)
Press
8 Reps x 5
WOD
5 Rounds for Time (In Hayes Gym)
10 x Muscle-ups
3 x Rope Climbs (16')..set off on shelf after 3rd one.
3 x Laps
4 Min Rest
FRIDAY (21 APR 17)
With a running clock, storm through all 5 for time*:
21-15-9: Deadlift (225/155), Hand Release Push-ups
21-15-9: Thruster (95/65), Pull-ups
21-15-9: Power Clean (135/95), Ring Dips
100 Wallballs (20/14)
20 Snatches (115/75#)
*Set up 3 bars before starting
21-15-9: Deadlift (225/155), Hand Release Push-ups
21-15-9: Thruster (95/65), Pull-ups
21-15-9: Power Clean (135/95), Ring Dips
100 Wallballs (20/14)
20 Snatches (115/75#)
*Set up 3 bars before starting
THURSDAY (20 APR 17)
STRENGTH
Front Squat
75%/5
80%/5 x 2
85%/5 x 2
Jerk From Rack
75%/3
80%/2 x 2
90%/2
95%/2
3 Rounds of: Dumbbell Snatch
10 x 70/40
8 x 80/45
6 x 90/50
4 x 95/55
2 x 100/60
*Rest however long it took you to complete the round.*
Reps are for each hand, not total.
WEDNESDAY (19 APR 17)
"McGhee"
30 Min AMRAP
5 x Deadlift (275/185)
13 x Push-Ups
9 x Box Jumps (24/20)
30 Min AMRAP
5 x Deadlift (275/185)
13 x Push-Ups
9 x Box Jumps (24/20)
TUESDAY (18 APR 17)
Comp Training
1. Conditioning
AMRAP 4:
30 Power Snatches (95/65)
30 OHS (95/65)
Max bar-facing burpees in remaining time
Rest 4:00
AMRAP 4:
20 Power Snatches (115/85)
20 OHS (115/85)
Max bar-facing burpees in remaining time
Rest 4:00
AMRAP 4:
10 Power Snatches (135/95)
10 OHS (135/95)
Max bar-facing burpees in remaining time
AMRAP 4:
30 Power Snatches (95/65)
30 OHS (95/65)
Max bar-facing burpees in remaining time
Rest 4:00
AMRAP 4:
20 Power Snatches (115/85)
20 OHS (115/85)
Max bar-facing burpees in remaining time
Rest 4:00
AMRAP 4:
10 Power Snatches (135/95)
10 OHS (135/95)
Max bar-facing burpees in remaining time
2. Stamina Conditioning
EMOMx20:
Odd: 15 Calorie Row
Even: 6 Kipping HSPU
EMOMx20:
Odd: 15 Calorie Row
Even: 6 Kipping HSPU
MONDAY (18 APR 17)
1. Power Snatch + OHS
Work to a heavy single for the day
Work to a heavy single for the day
2. Snatch Pull
(90%/5)3
(95%/5)2
(90%/5)3
(95%/5)2
3. Conditioning
2 RFT:
400m Run
26 Hand Release Push-ups
400m Run
26 KBS (53/35#)
400m Run
26 GHDSU
400m Run
26 Deadlifts (155/105)
400m Run
26 Wallballs (20/14#)
400m Run
26 Box Jumps (24/20")
2 RFT:
400m Run
26 Hand Release Push-ups
400m Run
26 KBS (53/35#)
400m Run
26 GHDSU
400m Run
26 Deadlifts (155/105)
400m Run
26 Wallballs (20/14#)
400m Run
26 Box Jumps (24/20")
4. Stamina Conditioning
EMOMx10:
Odd: 15 OHS (95/65)
Even: 5 C2B Pull-ups + 5 Pull-ups + 5 TTB
EMOMx10:
Odd: 15 OHS (95/65)
Even: 5 C2B Pull-ups + 5 Pull-ups + 5 TTB
FRIDAY (14 APR 17)
SNATCH
60%/3
65%/3
70%/3
(75%/3) x 2
(80%/3) x 2
FRONT SQUAT
65%/5
70%/5
(75%/5) x 3
WOD
4 Rounds for Time
21 x Cal Row
18 x Thrusters (75/55)
15 x Pull-ups
60%/3
65%/3
70%/3
(75%/3) x 2
(80%/3) x 2
FRONT SQUAT
65%/5
70%/5
(75%/5) x 3
WOD
4 Rounds for Time
21 x Cal Row
18 x Thrusters (75/55)
15 x Pull-ups
THURSDAY (13 APR 17)
WOD #1
"DT"
5 Rounds for Time
12 x Deadlift (155/105)
9 x Hang Power Cleans (155/105)
6 x Push Jerks (155/105)
WOD #2
7 Rounds
15 x Cal Row: Then Max Double-unders
1 Min Rest
Add your total Double-unders for the 7 Rounds.
"DT"
5 Rounds for Time
12 x Deadlift (155/105)
9 x Hang Power Cleans (155/105)
6 x Push Jerks (155/105)
WOD #2
7 Rounds
15 x Cal Row: Then Max Double-unders
1 Min Rest
Add your total Double-unders for the 7 Rounds.
WEDNESDAY (12 APR 17)
4 Rounds
RUN or ROW
RUN (For distance)
4 Min for distance
4 Min Rest
OR
ROW (For Cal)
4 Min for Cal.
4 Min Rest
WOD
10 Min EMOM
EVEN: 6 x HSPU
ODD: 6 x T2B + 6 x OHS (115/85)
RUN or ROW
RUN (For distance)
4 Min for distance
4 Min Rest
OR
ROW (For Cal)
4 Min for Cal.
4 Min Rest
WOD
10 Min EMOM
EVEN: 6 x HSPU
ODD: 6 x T2B + 6 x OHS (115/85)
TUESDAY (11 APR 17)
Power Snatch + OHS
60%/2 + 3
65%/2 + 3
70%/2 + 3
(75%/2 + 3) x 2
Snatch Pull
85%/2
(90%/2) x 2
Back Squat
60%/5
65%/5
(70-75%/5) x 3
WOD
27-21-15-9
Power Snatch (75/55)
Wall-Ball (20/14)
Cal Row
60%/2 + 3
65%/2 + 3
70%/2 + 3
(75%/2 + 3) x 2
Snatch Pull
85%/2
(90%/2) x 2
Back Squat
60%/5
65%/5
(70-75%/5) x 3
WOD
27-21-15-9
Power Snatch (75/55)
Wall-Ball (20/14)
Cal Row
MONDAY (08 APR 17)
STERNGTH
Bench Press
4 x 8 (80-85%) 3 Min Rest.
Strict Press
4 x 8 (75-80%) 2 Min Rest
WOD #1
5 Rounds for Time
10 x OHS (115/65)
10 x Chest 2 Bar Pull-ups
10 x Pistols (5 Each Leg)
10 x GHD
THEN 5 Min Rest
WOD #2
100 Wall Balls for Time (20/14) - (10'/9' Targets).
Bench Press
4 x 8 (80-85%) 3 Min Rest.
Strict Press
4 x 8 (75-80%) 2 Min Rest
WOD #1
5 Rounds for Time
10 x OHS (115/65)
10 x Chest 2 Bar Pull-ups
10 x Pistols (5 Each Leg)
10 x GHD
THEN 5 Min Rest
WOD #2
100 Wall Balls for Time (20/14) - (10'/9' Targets).
FRIDAY (07 APR 17)
WOD
Squat Clean EMOM
3 Rounds EMOM
-6 x Squat Clean (95/55)
-----1 Min Rest / Change Weight-----
3 Rounds EMOM
-6 x Squat Clean (135/95)
-----1 Min Rest / Change Weight-----
3 Rounds EMOM
-5 x Squat Clean (185/125)
-----1 Min Rest / Change Weight-----
3 Rounds EMOM
-4 x Squat Clean (205/145)
-----2 Min Rest / Change Weight-----
2 Min Max Reps of Clean & Jerk (165/105)
THURSDAY (06 APR 17)
STRENGTH
PUSH / PULL
Bench Press: 6 x 6 (85%)
Deadlift: 6 x 6 (85%)
Alternate Between Movements
WOD
50-40-30-20-10
Cal Row
Toes to Bar
1 Min Rest between sets.
PUSH / PULL
Bench Press: 6 x 6 (85%)
Deadlift: 6 x 6 (85%)
Alternate Between Movements
WOD
50-40-30-20-10
Cal Row
Toes to Bar
1 Min Rest between sets.
WEDNESDAY (05 APR 17)
STRENGTH
Squat Snatch
6 x 6. The should be pretty fast singles, with 1min rest between sets.
WOD
3 - 6 - 3
-Rope Climbs
-Hayes Gym Laps
Squat Snatch
6 x 6. The should be pretty fast singles, with 1min rest between sets.
WOD
3 - 6 - 3
-Rope Climbs
-Hayes Gym Laps
TUESDAY (04 APR 17)
Warm-up:
Mobility
WOD
5 Round for Time
40 x Ab-Mat Sit-ups*
30 x Push-Ups
30 x Slam Ball Shoulder Toss** (50/35)
20 x Pull-Ups
1 x Arvin Gym Lap***
*Ab-Mat Sit-up: Mat rests on floor, with you laying back so hands are touching the floor behind you head. Sit up and reach forward with both arms until your hans touch the floor infant of your feet. Feet should be touching each other in a position similar to a butterfly stretch. On the way back down make sure to sit all the way back and touch your hands to the floor behind your head again.
**Slam Ball Shoulder Toss: Starting from the ground the slam ball is picked up and toss over either shoulder. At the time the ball is tossed you must be standing upright and fully extended. The ball then falls to the ground and the process is repeated.
***The Arvin Gym Lap: Run out the Buckner Functional Fitness room and towards the Stairway to Heaven. Run up the stairs to the 4th Floor. Run from the top of the stairs, past the climbing wall and taking a right towards the racquet ball / boxing area. Go down the South staircase all the way to the basement. Run back towards the Stairway to Heaven and back into the Buckner Room.
Mobility
WOD
5 Round for Time
40 x Ab-Mat Sit-ups*
30 x Push-Ups
30 x Slam Ball Shoulder Toss** (50/35)
20 x Pull-Ups
1 x Arvin Gym Lap***
*Ab-Mat Sit-up: Mat rests on floor, with you laying back so hands are touching the floor behind you head. Sit up and reach forward with both arms until your hans touch the floor infant of your feet. Feet should be touching each other in a position similar to a butterfly stretch. On the way back down make sure to sit all the way back and touch your hands to the floor behind your head again.
**Slam Ball Shoulder Toss: Starting from the ground the slam ball is picked up and toss over either shoulder. At the time the ball is tossed you must be standing upright and fully extended. The ball then falls to the ground and the process is repeated.
***The Arvin Gym Lap: Run out the Buckner Functional Fitness room and towards the Stairway to Heaven. Run up the stairs to the 4th Floor. Run from the top of the stairs, past the climbing wall and taking a right towards the racquet ball / boxing area. Go down the South staircase all the way to the basement. Run back towards the Stairway to Heaven and back into the Buckner Room.
MONDAY (03 APR 17)
STRENGTH
Clean & Jerk
5 Sets x 3 reps (50/60/70/80/85%)
WOD
15 x Clean & Jerk (135/85)
60 x Double Unders
12 x Clean & Jerk (155/105)
48 x Double Unders
9 x Clean & Jerk (165/115)
36 x Double Unders
6 x Clean & Jerk (185/135)
24 x Double Unders
3 x Clean & Jerk (205/145)
12 x Double Unders
Subscribe to:
Posts (Atom)